Nutrition and Body Image:

The Truth vs The MediaTammy Beasley, RD, CSSD, CEDRD

Rev It Up Fitness, LLC

What do these have in common?

Movies like The Matrix and Inception

Magazines like Glamour and Vogue

Startling Statistics

1 out of 4 girls in 4th-5th grade afraid to be fat, already dietingTwice as likely to develop eating disorder if diet before age 121 in 8 high school girls, 1 in 5 college, use vomiting to ‘diet’

1 out of 3 adolescent boys unhappy w/ bodyMen’s dissatisfaction w/ appearance has tripled in past 30 yrs10-22% of people w/ diagnosed ED will die as direct result

More Startling Statistics

Fiji Study: Prior to ‘95, ‘going thin’ was sign of social problem, big was beautiful– TV entered scene ‘95

(Bev Hills 90210, etc)– Eating disorders

doubled to 30% in 3yrs– 74% said felt too fat– 62% dieting

Fashion models are thinner than 98% of all American womenBarbie stats: 6’, 101# and size 4GI Joe stats: 12.2” biceps in 1964 to 26.8” biceps in 1998

That’s Not ALL!

100% of all magazine photos and videos are AIRBRUSHED to perfection – 100%!!!Americans spend $40+ billion on dieting and beauty-related products every year

WHO is manipulating WHO?????

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Do you struggle with disordered eating?

Do you avoid eating around people?Do you constantly count calories, fat grams?Are you afraid of gaining weight?Do you weigh often and obsess over #?

Do you ever feel out of control when eatingIs weight loss, dieting or controlling food a major concern?Do you feel shame, disgust or guilt after eating?

It’s a new year, so let’s throw out the old and bring in the

NEW…

a NEW way of thinking about why you do what you do for

your body and health

A new way of thinkingleads to a new way of doing!

Same health goals but new ways to reach them…

and renewed confidence in youand your body again.

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The Starting Place for Change

Believe that you, and your body, are CAPABLE of changeBelieve that change occurs one small step at a time, and one person at a timeBelieve that your body image is NOT limited to changes in weight or appearance onlyBelieve that a number on a scale or a reflection in a mirror CANNOT determine WHO you are

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What is a POSTIVE body image?

What it does NOT mean– You love everything about yourself– You have no need to make any changes– You have to wait to enjoy certain things in life

until you look better

What it DOES mean

– You can appreciate the positive things that your body can do

– You can enjoy life for the moment even if you haven’t reached all of your health goals

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“To be nobody – but oneself – in a world which is doing its best,

night and day, to make you everybody else means to fight the hardest battle which any human being can fight, and

never stop fighting.”

e.e. cummings

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Throw out the dieting, throw out the “good/bad” food list,

and begin simple small changes that make a lifetime

difference!

Let’s Look at WHAT We Put in Our Bodies First…

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Where do you START?The first KEY is meal timing!– Breakfast turns the

key to your metabolism ‘ignition’ – eat within 1 hour of getting up

– Don’t go longer than four hours before eating again, either meal or snack if not mealtime

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How to Fuel Your Tank

Build a meal from 3 to 4 fuel groups

Build a snack from 1 to 2 fuel groups

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Pick from the Five Fuel Groups

Whole grains (the more fiber, the better)Fruits (the fresher, the better)Vegetables (the brighter, the better)Lean Meats, Nuts and Seeds (the more variety, the better)Low-fat Dairy (the more calcium, the stronger the bones)

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Rev It Up Fuel Tips:

Choose more “brown” (high fiber) carbohydrates than “white”For every brown carbohydrate you choose, try to eat an equal amount of “color” Better yet, eat COLOR at every meal and snack

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Rev It Up Fuel Tips:

Check out your palm size, and use that as a guide for the amount of protein you eat at each mealAlways plan an afternoon snack to boost your metabolism, making sure you include protein fuel with carbohydrate energy.Drink water to “open” and “close” the door to your meals and snacks, every day

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What About those other Fuel Favorites: Fried Foods…?

Use as compliments, not building blocks!Follow the “more often than not” rule, choose to eat lower fat choices more often than not (fried or creamy no more than 3x week is good guideline to follow)Play Ping Pong with your added fats, like salad dressings, mayonnaise and butter: about 3 to 4 ping pong balls in play per day!

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What About those other Fuel Favorites: …and Sweets?

If you want something sweet, share it with friends or family, and eat it within 30 minutes of your meal to take advantage of hunger and fullness cues. And actually, the first and last bites are the best!

Remember, it is what you do MORE OFTEN THAN NOT that matters!

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Now..Let’s Look at What We Put in

Our MINDS Next!

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A New Way of Thinking

Think about someone you admire, respect– Describe characteristics you look up to– How many had to do with physical looks?

Stop the “fat talk”! Change the subject if you or your friends talk only about body, weight, dieting, food, exercise, etc.Be a smart consumer of body images in the media – perfection is NOT REAL!

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A New Way of Thinking

Make a list of positive statements that emphasize the way you want to THINK about yourself.Don’t allow yourself to criticize your own shape or size. If you catch yourself being critical, follow with a positive statement.“Your body is where you will live the rest of your life, so isn’t it time you made it your home?”

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“Be the most you can be, so that life will be more because

you were.”

Susan Glaspell